Workout of the Day
7/31/22
Strength/Skill:
- Back Squat: 5×2 @85%
Metcon: 21/15/9
- Thruster (95/65)
- Bar-Facing Burpee
- C2B
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Saturday Partner WOD!
3 Rounds: EMOM – Teams of 2
- DB Snatch
- Burpees
- Echo Bike Cals
- Step Down Box Jump-overs
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7/30/22
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7/28/22
Strength/Skill:
- 5×3 Deadlift
Metcon: 4 Sets (rest 1:1)
- 250m Ski
- 100 x DUs
- 250m Ski
7/27/22
Strength/Skill:
- 5 x Strict Pull ups (Weighted+3s Negative)
- Max Strict Pull-ups (ring rows)
- 10 x Bar Curls
- 10 x Ring Dips (2s Pause at bottom)
Metcon: 4 Rounds
- 400m Run
- 30 x Ball Slams
- 30 x GHD
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7/26/22
Strength/Skill:
- 3 x 8 Tempo DB Bench (3:0:2:0)
Metcon: 8 Rounds
- 12/10 Cal Row/Ski
- 12 x Burpee over Rower/Barbell
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Strength/Skill:
- 5×1 Power Snatch
- 5×1 Power Clean
Metcon: Choose A or B
A: 5 Rounds
- 15/12 Cal Echo Bike
- 15 x DL (155/105)
- 12 x Hang Clean
- 9 x STOH
B: 5 Rounds
- 15/12 Cal Echo Bike
- 9 x DL (185/125)
- 6 x Hang Clean
- 3 x STOH
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7/25/22
go to full workout
7/25/22
Strength/Skill:
- 3×8 Tempo Back Squat (3:0:2:0 @50%)
Metcon:
- 4 x 500m Row/Ski (Mod Pace, 2m Rest)
- 5 x 200m Row/Ski (Fast Pace, 30s Rest)
7/23/22
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 50 x Cal Row
- 50 x Goblet Squat
- 50 x Cal Ski
- 50 x HSPU
- 50 x Cal Bike
- 50 x Burpees
- 400m Run
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7/21/22
Strength/Skill:
- 10/8/6/4/2 x Bench Press
Metcon: 3 Rounds
- 25 x T2B
- 50′ Handstand Walk
- 50′ OH Walking Lunge (135/95)
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Strength/Skill: 3x
- 8 x Strict 1-arm DB Arnold Press
- 10 x Lateral Shoulder Raise
- 10 x Front Shoulder Raise
- 20 x Face Pulls (band or kaiser)
Metcon: 7 Rounds
- 500/450m Row/Ski
- Heavy Sled Push (load it up)
- Rest as needed!
